Foundation Flow #1: 30-Min Full Yoga Class for BJJ

Start adding the legs. So when you go forward you lift the knees too. When you go back go all the way back. Back to down dog.

Walk it out nice and slow. And then back to center. And then roll forward to plank. Knees in the ground.

Fingers out. Drop your hips. Coming back. Come forward.

Drop the left hip. Back. Right hip. And then push back the dog.

Press your heels down. Roll the shoulders a couple of times. And then drop one elbow. Look left if you're dropping the right elbow.

Drop the other elbow. Look the opposite way. Switching from side to side. Nice.

Lift your right leg out behind you. Small step forward. Lift your left leg. Small step forward.

Continue all the way to the front. Next to your hands. Small step forward. Continue all the way to the front.

Next to your hands. Feet as wide as your hips. Inhale lift half way. Exhale bend and fold.

Inhale everything straight. Arms, legs, spine. Exhale fold. Two more.

Wide legs. Squat down. Drop your head. And then look all the way up.

Inhale. And as you exhale try to straighten the legs and keep your head low. So inhale look up. Think back bend.

And exhale head to shins. Two more. Roll all the way up. Hands to hips.

Circles. Switching directions. Interlace your fingers behind your back. Random movements.

Do whatever feels okay. Classic sun salutations. Feet together, hands together. Take three breaths.

Classic sun salutations. Feet together, hands together. Take three breaths. Inhale arms up.

Exhale grab your calves. Pull your head in. Half lift strong back. Inhale.

Exhale jump or step back to plank. Lower down. Chest up, cobra or up dog. Let's do three of those.

Exhale down. Two more back bends. And then find your way back through tabletop. Down dog.

Take five. Exhale. Do whatever feels correct in this down dog. And then step half way forward.

Squat down and do a tiny jump and land in the same place. Just three jumps like this. And then land behind the hands. Half lift, inhale strong back.

Exhale pull yourself down. All the way up, inhale. Exhale down with the hands. Picking up the pace, inhale.

Exhale fold, pull yourself in. Half lift, inhale. Exhale jump back. All the way down.

Three back bends on your own. Back to down dog. This down dog come forward to plank. High side plank.

Take a breath. Switching sides. Take a breath. And then on your elbow, low side plank.

Take a breath. Switching sides. Arm up. Take a breath.

Back to plank, back to dog. Take a breath in dog. Bend your knees, look forward. Take three jumps.

And then land behind your hands. Exhale stay down. Feet out, squat down, sit down. Roll all the way down to your lower back.

And then come up and touch your toes. Roll all the way down to your lower back. And then come up and touch your toes. Three times.

And then roll back as far as you can. And roll all the way up to chair post. Classic chair, easy peasy, Japanesey. Back to back, toes lift.

Upper body lifts, lower body lowers. Inhale, look up. Exhale fold. Half lift, inhale.

Maybe add in a crow if you want before you jump back. Three back bends. And then down dog. Take a breath.

Right leg lifts. Everyone cheats here. Look at me now. Compared to now.

Huge difference. Lift as high as you can. And really lift your heel as well. Really push this to the limit.

And then lift. Roll the knee to your chest. And only if you want can you come forward. But lift the leg as high as you can on the inhale.

And then exhale knee as far forward as you can. Option to go forward into the hands. Two more. Inhale lift.

Exhale hug and squeeze. Last one. Come up on your fingertips on your right hand. Balance on the left hand.

Stepping the foot forward. Coming up into crescent. Find the balance. Hands on hips.

Arms up. If the shoulders are hurting just place your hands behind your head instead. Tap your left knee down. Relax your neck.

Come up. Two more. And then lean forward. Hands under your right knee.

Left leg back. Find the balance. Straighten out your head. Lengthen your ears.

And then hands down. Three jumps. Try to smack your left leg with your right foot. One smack.

Two smack. Three smack. Stepping back. Lower down.

Three back bends. Meeting in down dog. Take a breath. Left leg out.

Bend open. Bend open. Lift open. Bend open.

Lift. Lift. Bend. Lift.

Bend. Bend open. Roll the knee forward. Maybe come forward.

Three more. Inhale. Exhale. Inhale.

Exhale. Final one. On your fingertips on the left hand. Find the balance.

Foot forward. Come up into crescent pose. You shouldn't feel this in one particular place. You should feel like your legs are connected.

Hands up. More of a back bend this time. And then three knee taps. Modify if you're injured.

Two more taps. And then lean forward. Hands under the knee. Straighten out.

Spread your toes. Spread your hair on the head. And then hands down. Three slaps.

Slap your right knee with your left foot. One. Two. Three.

Stepping back. Three back bends. Back to down dog. Both elbows down.

Maybe top of the head down. And then bend your knees and pop back to dog. Feet together. Look forward.

Try to kick yourself in the A's. Boom. Boom. And boom.

Squat. Inhale. Squat. Exhale.

Sitting back on your butt. Touch the feet. And then lower down. Arms overhead.

Touch the feet. Wide legs. Two more. Keep touching your ankles or feet and roll back.

Take three. And then roll all the way up into a handstand. Squat. Hands.

Jump. Roll all the way back. Two more. Rolling up into a handstand.

Don't have to nail it. Just have to try. One more. Vinyasa.

Three back bends. Back to down dog. Take a breath. Right leg out.

Inhale. Exhale knee to nose and hold it here for three. Two. One.

Step the foot forward. Come up into crescent pose again. This time grab your left knee. Balance on your right foot.

And now grab under the knee. Lift the knee as high as you can. Straighten both knees. And then arms up.

Arms up. Five. Four. Three.

Two and a half. Two. One. Catch the left foot.

Left ankle with your left hand. Balance and stretch. And then hands down to the ground. Standing splits.

Switching the legs five times. One. Two. Scissor.

Three. Four. On the fifth one. Smoothing back to the belly.

Three back bends. One. Two. Three.

Down dog. Take a breath. Left leg out. Bend open.

Inhale. Knee to nose. Hold. Five.

Four. Three. Two. One foot down crescent pose.

Find the balance. Lower part of the body is strong. Upper body is open. Catch your knee.

Find the balance. And lift. Grab under the knee and lift as high as you can. Spread your toes on both feet.

And then arms up. Arms up. Five. Four.

Three. Two. One. Catch the ankle.

Standing stretch. Release the ankle. Hands down. Same scissors.

Engage your legs more. Don't bend the knees. Really spread the toes and kick switch. More power into the shoulders and fingers.

Think about moving all the weight into your fingertips. And there is the handstand. Head must come forward. You must break with the fingers.

One more. Vinyasa. Three back bends. On your knees.

Take a break. Drink some water if you need. And then sit on your butt. I like doing this one with my toes pointing out because of my special ankles.

Dig your heels down. Lift your hip up. Let your head fall back. Squeeze your butt.

Stay here until you can't stay here anymore. You must feel some kind of uncomfortable, painish feeling before you come down. Because when you sit down and stretch forward, the release and reward is immediate. If you're feeling sorry for me for the hot sun, I just want to tell you that a Scandinavian that complains about heat is not a real Scandinavian.

Heat is a rare thing in northern Sweden. Rolling back into plow pose. Isn't it amazing that this sensation that we're creating with our movements is always available? We can always tap into this sensation with just 25 minutes of movement.

Lay down on your back. Any kind of hip stretch. This is one of my favorites. Just lasso guard.

If you can hook with your elbow, you can do that. If you want to go sideways and play K-guard, you can do that. Don't pull on the joints. Try to make this a stretch, not a bend.

And stretching sides. Stretching side. And then either lay down in chavasana or sit up and take a couple of minutes. Just enjoying the fruits of your labor.

Allow your breath to slow down even more. The real nice meditation happens between the breaths. So slow them right down. The real nice meditation happens between the breaths.

So slow them right down. And then take a breath with your arms overhead. Inhale. Feel up, up, up, up, up.

Hold. And exhale. Hands down. Namaste.

Thank you for practice. That was really nice. Welcome back guys. This was my first long class in a long time.

I'm so happy to be able to come back and practice with you and record new content. The new mic, the new camera is amazing. The new editing is amazing. And I can do this regularly now.

So if you have some comments on this class, if you want it to be longer, shorter, adding a bit of hips, just comment below the video. We have a comment section. And I really appreciate if you just give a thumbs up or a thumbs down or whatever feedback you have under the video. It's really going to motivate me to record new content and tailor it to what you need.

Because if you need it, the likelihood is that thousands of other people need exactly the same thing. We all have two arms and two legs and we're stiff in more or less the same places. So it's nice to have exactly something that fits you, but also knowing that that's going to benefit lots of other people. And if you have some friends who are complaining, just drag them kicking and screaming onto the yoga mat and have them practice with you.

They need it and you're doing them a favor for kicking them in the butt. Cheers. See you in the next video or see you on the mat.